Daily WOD

Mon, Jun 22

260622 METCON260622 AT HOME WOD260622 OPTIONAL STRENGTH260622 OPTIONAL ACCESSORY

260622 METCON


(Reps, Int, Sc)
On a 20:00 clock for total reps:

0:00-5:00:
200-m run
Max freestanding shoulder taps

5:00-10:00:
200-m run
Max skin-the-cats

10:00-15:00:
200-m run
Max L-sit pull-ups

15:00-20:00:
200-m run
Max deficit push-ups (2/4 in)

Intermediate/Masters:
0:00-5:00:
200-m run
Max wall-facing handstand shoulder taps

5:00-10:00:
200-m run
Max skin-the-cats

10:00-15:00:
200-m run
Max strict pull-ups

15:00-20:00:
200-m run
Max push-ups

Scaled:
0:00-5:00:
100-m run
Max plank shoulder taps

5:00-10:00:
100-m run
Max ring hanging leg raises

10:00-15:00:
100-m run
Max foot-assisted pull-ups

15:00-20:00:
100-m run
Max hand-elevated push-ups

Intended Stimulus
-Total reps relative to individual athlete skill level.
-Monostructural + gymnastics day.
-Hard effort for each run.
-Build gymnastics stamina under fatigue.
-Opportunity to choose challenging variations.


1st144 RxErika R Mon, Jun 22, 2026
2nd131 RxKelley Mon, Jun 22, 2026
3rd249 IntMari Mon, Jun 22, 2026
1st250 RxKim Mon, Jun 22, 2026
2nd219 RxThomas B Mon, Jun 22, 2026
3rd210 RxMatthew Mon, Jun 22, 2026

Kim250 Rx
Masters
Thomas B219 Rx
Matthew210 Rx
Jeremy199 Rx
Dale193 Rx
Masters 80, 13, 23, 57
Thomas C161 Rx
Erika R144 Rx
Kelley131 Rx
73, 10, 15, 33
Jason B121 Rx
masters
Andrew116 Rx
Mari249 Int
Justin U235 Int
Julia F184 Int
Freestanding
Tom183 Int
John R180 Int
Jake D178 Int
Def push ups, skin the cat
Cooper T175 Int
deficit PUs
Emily S173 Int
Mike171 Int
freestanding, deficit PU
Alex S163 Int
Jemma162 Int
Banded Strict PU & Reg PU
Megan M157 Int
Free standing
Adam152 Int
Justice150 Int
Facing Away Shoulder Taps against Wall & Strict PU & 3in Deficit PU
Drew149 Int
Rx, except wall facing STs
Evan B143 Int
Chad140 Int
deficit PU
Ezra133 Int
Allan126 Int
Lyndsie109 Int
Lindsey C100 Int
Def push ups
Gavin98 Int
Wall-facing shoulder taps; all else Rx
Kelly S94 Int
Sarah B75 Int
Alicia306 Sc
200m. Banded pull up
Melinda246 Sc
John W245 Sc
Elizabeth235 Sc
Pike taps,KR,blue for strict,2”deficit
Alice210 Sc
Banded Strict PU & Deficit PU
Susan210 Sc
200 m walk/run & Banded lat pulldown & Laying leg raises
Robbie207 Sc
Banded PU/def push ups
Christine205 Sc
Int. W/ banded pull ups, deficit PU
Deanna193 Sc
Intermediate with banded pu and knee pu
Debra185 Sc
Veronica185 Sc
Some intermediate banded pull-ups and knee push ups
Alex D181 Sc
200M run, pike taps, banded PU, knee push ups
Jeanne159 Sc
Jessica L152 Sc
Kelly P145 Sc
Intermediate with banded pu
Rebecca P136 Sc
Emily Bo135 Sc
Linda134 Sc
200 m walk/run & Banded lat pull downs & Laying leg raises
Morgan w130 Sc
Annabelle127 Sc
Int but banded pu
David F126 Sc
Lauren Wa124 Sc
Ron104 Sc
Gabriela103 Sc
Mark95 Sc
Sean✅ Sc
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